It has a Name! Genesis

With the launch of a concurrent Monday running workout it was time to give this one a name.  Plant Q Heisenberg was given a variety of creative and appropriate names and went with Genesis to signify the start of each new week- the best time to start getting better.

YHC brought some of his dumbbells to make things more interesting and to continue to pursue his life-long crusade against soccer arms.

Mosey to road (1/2 mile) with:

• 15 warm-up burpees
• wheel of merkin with 8 reps at each position
• 10 step-ups each leg
• 20 dips

COP- each man had one dumbbell of 25 or 30 lbs for each exercise

• curls for the girls 15 IC each arm
• squat 15 IC
• goblet squat 15 IC
• single arm military press 15 IC each arm
• modified clean and jerk 15 IC each arm
• lunges 10 OYO each leg
• American Hammer 20 IC
• single arm chest press 15 IC each arm
• American Hammer 20 IC
• Goblet chest press 15 IC

Admittedly YHC lost track of counts while admiring his biceps at several points, so the above are only estimates.

Mosey to playground for a 6 pack of pull-ups and merkins- up and down the ladder

Mosey to picnic area for 4 corners- balls to the wall on post, duck walk to next post, people’s chair, lunge to next post, balls to the wall, duck walk, people’s chair

Mary-

• Flutter kicks IC 30
• LBCs IC 20
• Ws IC 15
• Rosalita IC 20
• Pickle Pounders IC 10 (just because)

COT/BOM-

• Prayers for the Church of 1122 as they plant their new Baymeadows location this Sunday
• Prayers for Toxic and his M and 2.0 as they travel in Ireland
• MIA: Balut
• Chatter about turning this workout into a strength focused kettlebell workout (really that’s just what YHC wants so he can stare vapidly at his biceps)
• January is bring a FNG SadClown month- sponsor one today
• Come to ANTHILL tomorrow for a Frozen Snot-Woggler complete with inventive and novel coupons